Murph PR

Murph

1 mile run 6:28

100 pull ups

200 push ups

300 squats

1 mile run 7:15

43:23 new PR

50 flutter kicks w/45# plate overhead

HOOYAH

Steve

Bear Complex

AMRAP 12

Bear Complex 145#

12

50 pistols:

15 left

15 right

10 left

10 right

4 sets = 40 double unders

50 flutter kicks. 45# overhead 

Drills and skills on double unders. My hand hurts from yesterday. Doing the pull ups, I tore the skin off of my palm. 

Capitol Run: 4.5 miles

Swim:

10 rounds

25 kick board

50 CSS

4 25 underwater

Today was an exhausting day. Feeling good for the triathalon on saturday. 

HOOYAH

Steve

Lynne

Lynne

5 rounds of

Max Bodyweight Bench Press (165#)

Max Pull Ups

10/15

10/15

9/13

9/15

9/14

I interpreted it as a workout for max reps so I took 2-3 min inbetween rounds as I would inbetween regular power lifts. I probably could have gotten a few more reps on bench, but without a spotter I had to keep it safe.

Modified Ab Rape

100-75-50-25

Sit Ups

Flutter Kicks

Russian Twists

23:12

HOOYAH

Steve

Another Upper Body Day

Racquetball

5 5 5 5 x175# Bench Press

Right after last set, max push ups:

80

3 Rounds of:

Front arm raises 20# each arm

Side arm raises 20# each arm

3x max pull ups:

15 14 11

2 sets 50 4c Flutter Kicks

75 straight leg 10# sit ups

HOOYAH

Steve

Long workout

5 rounds

5 Pull Ups

10 one arm clean and jerk 45# (alternating)

30 Flutter Kicks

1 min overhead hold 45#

18:00

5 x155# Bench Press

5 5 x175# Bench Press

4 x185# Bench Press

3 person alternating barbell curls

20 rounds of 10 x45#

3 rounds

1 min plank

30 sec right plank

30 sec left plank

1 min front leaning rest

15 partner leg throws

25 Russian twists 12#

25 straight leg sit ups 12#

15 partner pass situps 12#

HOOYAH
Steve

5 minute workout

5 Rounds
1 min22kg Overhead Hold
1 min Flutter Kicks
1 min Pull Ups
1 min Atomic Sit Ups
1 min One-Handed 22kg Clean and Jerk (alternating hands)

The pull ups were the hardest. After a while I could really only do 10 or so per minute. The overhead hold was to simulate log PT and the clean and jerk was instead of kettle bell swings. I am still trying to avoid lower body exercises until I get the results of the MRI.

HOOYAH
Steve

Hotel WOD

I think today was one of my off days. I just wasn't feeling it in the gym. It was most likely due to bad nutrition beforehand but I can't be sure.

200 Push Ups Few Sets as Possible (FSAP)

40

25

25

25

25

30

30

200 Flutter Kicks FSAP

50

50

100

I increased the range of motion on the flutter kicks based on the video Stew Smith put on YouTube. It was harder, but not that bad. My range of motion was to his standard.

Pull Up Ladder

1 2 3 4 5 6 7 8 9 10

Overall the workout was more exhausting than it should have been. I think the week and a half off from being sick is really sticking around with me.

HOOYAH

Steve

Upper Body Only

To air on the side of caution with my leg injury from the soccer season, I am going to discontinue all lower body lifting for a while. I need this injury to go away for good before june.

5 5 5 x175# Bench Press

30 30 20 20 10 10 x30# ammo can press (1 DB)

10 8 6 x70# Curls

5 rounds

5 pull ups

5 chin ups

Max set of push ups

50

Max set of flutter kicks

100

I'm going to be sore tomorrow.

HOOYAH

Steve

DC #2

Morning Racquetball

Afternoon

10RFT

5 Burpee Deadlift 2x 53# KB

10 On the Bar Push Ups

15 Flutter Kicks

10:39

10x10 45# curls

Accepted to Norwitch University. I'm still going for the Naval Academy.

HOOYAH

Steve

DC Workouts

Yesterday:

5 x255# Deadlift

5 5 5 x175# Bench Press

5 5 5 x225# Back Squat

100-75-50-25

Sit Ups

Flutter Kicks

Russian Twists

At home a lot of squats with m sister (age 8 as weight)

Today:

Plyo push ups

HOOYAH

Steve

This week so far

Monday:

First set 225# Back Squat fail 

5 5 5 x175# Back Squat

4 3 3 x120# Shoulder Press

5 5 4 x150# Power Clean

5 5 5 x135# Front Squat

5 5 5 x95# Thrusters

5 5 5 x95# Hang Clean

Tuesday:

Rest

Today:

In the pool in the morning, continuous sets of 15yd underwater swim and 5 burpees.

Gym:

5 5 5 x185# Back Squat

5 5 5 x165# Bench Press

5 x235# Deadlift

100-75-50-25

Sit Ups

Flutter Kicks

Russian Twists

HOOYAH

Steve

Swim/Abs

10x50yd CSS

10x25yd unerwater

5 5 5x95# Front Squat

50 50 50 Sit Ups

50 100 Flutter Kicks

4 Games Racquetball  

HOOYAH

Steve

Cardio and Abs

15:00 row

3450m

Rest

15:00 row

3450m

Sit ups

3x50

Flutter kicks

3x50

Power Lifts and Fran

Shoulder Press:
3x#95
3x#115
3x#115
3x#115
3x#115
5x#115

Drills and skills:
Snatch
Clean and Jerk

Fran:
21-15-9
Thrusters #65
Pull ups
10:05

Deadlift:
5x#115
5x#165
5x#225
5x#225

Bench:
10x#125
5x#135
3x155

Incline DB Press
10x#45
10x#45
8x#50
6x#55

5x max set dips
10
7
9
10
7

100-75-50-25
4 Count Flutter Kicks
Russian Twists

Peak Experience and New Training Partner

The Past 9 days I have been off the grid in Colorado on a school trip. Some highlights were: Rock Climbing, 3 day backpacking/rucking trip, white water rafting, and ropes courses. It was a great trip and I met a lot of new friends, but it was not a strenuous workout. Most of the people I went with were either out of shape or really young. That said, I fully enjoyed the trip and it was another great experience with camping. 

Today I did my first workout with my training partner Gautam. In the next few months, if I mention a partner WOD, I probably mean him. It was a simple drills and skills day to evaluate his abilities on different exercises.

3x5x155# Deadlift

Death by Pull ups:
8 rounds plus 7

Death by HSPU:
6 rounds

3x50 4 count flutter kicks

2 min plank

Looking forward to another workout at my new gym.
HOOYAH
Steve

Bear workout

This morning about an hour and a half to 2 hours of trail and non trail hiking. And also some rock "scrambling".

50 Bear complex 65# in sets of 5

Bear complex (w/65# barbell):

Power clean
Front squat
Shoulder press
Back squat
Shoulder press
Drop...

thats 1

Here is a video: 

I switched off and on between shoulder press and push press spending on how fatigued I was on that rep.

Right after

150 push ups in sets of 15

then 200 flutter kicks(4 count of course)

set of:
50
25
25
50
50

This is what my shirt looked like:

(Stew Smith after one of his workouts.)

HOOYAH
Steve

Pain Storm

Today was killer.

2 mile warm up

2000m row
200 push ups
300 sit ups
400 flutter kicks (4 count)
2000m row
Time: 49:30

2 mile cool down

Wanted to swim today but the pool was closed by the time I got there. Too bad.

HOOYAH!
Steve